How To Get More Energy: 6 Proven Ways To Beat Fatigue Without Relying on Caffeine
From sipping tea to watching a yawning squirrel, these tricks fight fatigue fast
Feeling drained and struggling to stay energized throughout the day? Between busy schedules, screen time and daily stressors, it’s not unusual to find yourself wondering how to get more energy.. While reaching for another cup of coffee might seem like the best solution, simple lifestyle tweaks can give you a natural boost (minus the caffeine crash). From the foods you eat to the small habits you build into your routine, these proven strategies help you fight fatigue and stay energized.
How to get more energy: 6 easy tips
Try these simple, research-backed tricks to fight fatigue and get more energy morning, noon and night!
Play a game
Even after a good night’s rest, you might still awake groggy during the winter months or on cloudy, overcast days. Low light levels disrupt your internal body clock (circadian rhythm), making it harder to feel fully awake. The easy fix: Before you set foot out of bed, enjoy a few minutes playing a lighthearted smartphone game like Cats & Soup (a soothing app where you help cats make soup) or Townscaper (a simple tap-to-build experience).
Woman's World Answers
While these games feel calming, research from Rensselaer Polytechnic Institute suggests bright blue light from your device may influence melatonin—the sleep hormone—helping you feel more awake.
Eat carbs for breakfast
Turns out what you eat when you wake helps you get more energy all day long. Simply start your morning with high-carb, low-sugar foods such as whole-grain bread with natural peanut butter (a healthy fat) or a bowl of muesli, fruit and yogurt. UC Berkeley research suggests complex carbs work like a gentle alarm clock that wakes your body and brain, resetting your circadian rhythm and shaking off “morning brain” as you savor every delicious bite.
‘Salt’ your water
Our ability to gauge when we’re thirsty—a.k.a. our “thirst response”—declines with age. And even mild dehydration can leave you feeling fatigued, finds a University of Connecticut study.
To offset a flagging thirst response, add a pinch of sea salt to a glass of water rather than reaching for a sugar-laden energy drink. Even a tiny amount of salt may help trick the brain into thinking you’re thirsty, prodding you to rehydrate, suggests Spanish research, boosting your energy in the process.
Ask Alexa to DJ
Instead of grabbing a coffee when you feel your energy dragging, ask Alexa or Siri to play DJ with a customized playlist of upbeat tunes like “Uptown Funk” by Mark Ronson ft. Bruno Mars or “Can’t Stop the Feeling!” by Justin Timberlake.
A study from Fairfield University notes that fast-paced music reduces fatigue by as much as 40 percent and increases efficiency by up to 70 percent. Whatever task you’re trying to get done, an upbeat song can help you power through your day without missing a beat.
Need an extra energy boost? Take a mini dance break when your favorite song comes on. A quick burst of physical activity can help you get more energy in minutes.
Watch a squirrel yawn
The next time drowsiness suddenly hits you, pull up YouTube on your smartphone and search for “animals yawning.” Yawns are contagious to humans, finds a SUNY Polytechnic Institute study whether it’s a lion, squirrel—or even a tropical fish!—doing the yawning.
And it may sound strange, but yawning is a natural energy booster. How so? Your own yawn recalibrates your brain temperature, according to research in Physiology & Behavior, quickly restoring alertness.
Sip peppermint tea
When you feel your energy level dipping, reach for a warm mug of peppermint tea. Iranian research suggests that peppermint can enhance oxygen-rich blood flow to the brain, helping to chase away fatigue. Plus, its refreshing aroma has been found to naturally stimulate alertness, making it a perfect afternoon pick-me-up without the jitters of caffeine.
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